Getting a dose of calcium doesn’t necessarily mean you have to take a glass of milk every morning. There are a whole lot of other healthy foods that contain way much more amounts of calcium than a glass of milk. Calcium is an essential mineral for healthy bones, strong teeth, proper heart functioning, muscle functioning, and nerve signaling. Normally, a glass of milk contains 305 mg of calcium. For adults, calcium daily recommendation is 1000mg while children are advised to consume 1300 mg per day. Growing children require as much calcium as possible otherwise the child’s skeletal growth can be stunted resulting in short stature, and weak bones. This applies to elderly people as well because aging can deteriorate the health of your bones and muscles. Hence, if you are above 50 years older, you should consume 1200 mg of calcium per day. Let’s look at a list of foods with more calcium than a glass of milk.
Whether fresh or canned, one serving of salmon fish contains up to 340 mg of calcium which satisfies your daily calcium requirement. Salmon also provides high-quality protein, omega-3 fatty acids, aids in weight loss, treats depression, improves skin health and boosts energy levels naturally. Additionally, salmon fish contain selenium, a mineral that prevents and reverses mercury toxicity which is common in most seafood. Although you can’t switch to eating fish daily, it’s good to know what to order the next time you go to a restaurant.
One cup of tofu provides up to 861 mg of calcium and can be cooked with vegetables. Tofu is also an excellent source of amino acids, iron, selenium, and proteins. Tofu has the ability to work with almost all types of flavors and foods. When buying tofu for baking, stir-frying or grilling, extra firm tofu is the best. Soft tofu is suitable for salad dressing, desserts, shakes, and sauce.
Out of all the nuts, almonds have the highest calcium level with a three-quarter cup of it giving about 320 mg of calcium. Today the number of almond milk consumers has increased especially among vegans compared to milk consumers. Plus, almonds lower blood sugar levels, reduce cholesterol, treat erectile dysfunction and improve concentration. Also, you can make your own almond butter at home which is healthy since it contains healthy fats.
Chia seeds are a nutritional powerhouse with 100g of them having 631 mg of calcium.They can be added to salads and other dishes for extra nutrients. Using three teaspoons of chia seeds provides you with more calcium than a glass of milk. Furthermore, chia seeds are rich in proteins, omega-3 fatty acids, contain antioxidants, and lower the risk of heart disease. Other seeds with high calcium levels include sesame, poppy, and celery.
Dark leafy green vegetables like kale, turnip greens, spinach, bok choy, and mustard leaves are all loaded with calcium. For example, two cups of turnip greens contain 394 mg of calcium while two cups of kale contain 188 mg of calcium. These greens can be used in salads, smoothies, and sandwiches. Furthermore, dark leafy green veggies can be used as a main diet with other meals.
Most of the cheese foods are low in calcium and contain high fats. However, ricotta cheese is healthy and contains 380 mg of calcium per three-quarter cup. When ordering cheese pizza ensure you specify the type of cheese you want. Other health benefits of ricotta cheese include lowering the risk of heart disease and lowering metabolic syndrome which can raise risks of stroke and type 2 diabetes. You can make a very simple meal by mixing ricotta with any fiber-rich fruit like pears, blueberries, oranges or peaches.
A full cup of plain oats provides 400 mg of calcium. But the recommended amount is half cup which you can mix with a cup of almond milk to provide 300-400 mg of calcium. This mixture is enough to provide you with all the calcium you need. Oats help lower cholesterol level and support your heart and gut health. Additionally, oats provide vitamin B which aids in metabolism by converting food into energy. Apart from that, oats contain minerals, antioxidants, manganese, iron, and zinc.
The Bottom Line
Calcium is a very important mineral and it’s crucial that you fulfil the daily recommended amount. Consuming calcium-rich food can help you obtained the required amount. There are also other plant-based foods with plenty of calcium. The above foods are diverse and you can obtain as much calcium as you can from them.